• Manganese , a mineral that helps keep your bones strong and brain sharp enough to outwit that banger .
Finally , blueberries are a good source of fiber , which can feed your gut microbiome and foster healthy digestion .
How Can Blueberries Boost My Health and Game ?
Because they are nutrient-dense , blueberries have been the subject of countless studies . Research shows that regularly eating blueberries can contribute to health maintenance in several ways . Consuming berries may help :
• Slow aging . This sounds like magic , but in several studies the antioxidants in blueberries have been shown to reduce free-radical damage to human DNA , which helps hinder the aging process . More healthy years on the court anyone ?
• Reduce cancer risk . By protecting DNA from damage , anthocyanins also reduce cancer risk .
• Prevent heart disease . Antioxidants have been shown to reduce “ bad ” cholesterol and lower blood pressure , two important factors in reducing heart attack risk .
Cran-Blueberry Sauce
Enjoy this blueberry twist on traditional cranberry sauce !
Ingredients 1 cup orange juice ¾ cup brown sugar 12 oz fresh cranberries 1 cup fresh or frozen blueberries ½ teaspoon cinnamon
Directions : In a medium-sized saucepan , dissolve sugar into the orange juice over medium heat . Add cranberries and cook for about 10 minutes until cranberries begin to pop . Stir in blueberries and cinnamon . Cook for about two minutes more , or until blueberries are heated through . You can smash blueberries or leave them whole .
Transfer to a serving dish and chill or serve warm ; sauce will thicken as it cools .
Washing and Storing Blueberries
Your fresh blueberries may last longer with this vinegar trick . In a bowl , wash them in a solution of 1 cup vinegar and 3 cups water . Let soak for 5 minutes , then rinse well with clean water . Pat berries completely dry with paper towels , and put them back in the container they came in . Store your berries in the main part of the refrigerator ( instead of a drawer ) for better air circulation .
• Protect against diabetes . Even though blueberries are sweet , their nutrients seem to have a positive impact on glucose metabolism and insulin sensitivity , two functions that help the body regulate blood sugar .
• Maintain cognition and memory . This is my favorite since I need all the help I can get remembering the score . Several human and animal studies have shown that blueberries can maintain brain function and may even boost memory capabilities .
Cheers and infinite paddle taps to the sponsorship coordinator who arranged the alliance with USHBC last spring . Partnerships like these support a vision of balancing fun and good health to players of our favorite sport . See you on the courts , pickleball friends ! •
Brandi Givens has been a registered dietitian since 2010 , and earned a personal trainer certification in 2024 . Questions can be posted to her blog at brandigivensrd @ gmail . com .
Brandi ’ s Kitchen
Blueberry Breakfast Crisp
This make-ahead morning meal gels together better if you chill it overnight . Individual servings can be reheated in a microwave if you prefer to serve it warm .
Ingredients Filling : 2 cups fresh blueberries 2 cups Honeycrisp apples chopped into ¼ inch chunks ½ teaspoon cinnamon 1 tbsp cornstarch or 2 tbsp flour Topping : 1 cup old-fashioned or quick oats ¼ cup whole wheat flour ½ teaspoon cinnamon ⅓ cup maple syrup or ½ cup brown sugar ¼ cup butter , melted
Directions :
In a medium-sized bowl , stir together apples and blueberries . Sprinkle cornstarch ( or flour ) and cinnamon over fruit and mix thoroughly . Transfer mixture to a 9-inch loaf pan prepared with non-stick spray . Gently press in evenly .
In the same bowl used to mix fruit , combine the oats , flour , and cinnamon . In a small bowl , mix melted butter and syrup ( or brown sugar ), then stir into oats mixture .
Spread topping evenly over fruit mixture in loaf pan . Bake at 350 degrees F for about 60 minutes , or until the apples are fork-tender . Cool to room temperature , then chill overnight .
NOVEMBER / DECEMBER 2024 | MAGAZINE 85